I was told by my doctor that my trycglycerides were dangerously high leading to pancreatitius and
need to change eating habits because I would die before I got diebetes if I keep like I have been in the way I am eating. What foods am I supposed to eat?
Hi Healthystart1,
Definitely time to take action. Here are some steps you can take right away to start dropping your triglyceride levels.
Reduce alcohol. Ideally none, but if that is to daunting a thought, cut back drastically to one drink a night or less. Even small amounts of alcohol can cause a rise in triglyceride level.
Increase physical activity. If you are not currently physically active, consult your MD before starting an exercise program. To reduce triglycerides, be physically active 30 minutes on 3 or more days each week. Here is an article on raising HDL - Long workouts best for raising good cholesterol. Simply starting with a 30 minute evening walk will make a difference.
For triglyceride control, you need to limit total fat intake, saturated fat, trans fats, and cholesterol intake.
To achieve lower triglyceride levels, maintain a dietary intake of 30% or less of total calories coming from fat.
-- Saturated fat intake should be limited to less than 7% of your total daily calories.
-- Daily trans fat intake should be less than 1% of your total calorie intake.
-- Cholesterol should be limited to less than 300 mg/day.
A healthy diet to maintain or achieve normal triglyceride levels should be based on whole grains, beans, fruits, vegetables, and low-fat animal products.
Do not replace high fat products with simple carbohydrates. Simple carbohydrates may raise triglycerides and lower HDL (good) cholesterol.
Omega 3 fatty acids are found in fatty fish, such as salmon, and have a positive impact on triglyceride levels. Start eating fish for at least 2 meals a week.
Are you a soda drinker? Avoid foods that contain a high concentration of simple sugars - soft drinks, candy, baked goods, syrup, table sugar, jelly, and honey. A high intake of fruit juice can also raise triglyceride levels since it contains a high content of natural sugars.
You can learn more about triglycerides here.
You can learn about a diet to lower cholesterol here.
You can learn more about cholesterol basics here.
All the best,
Lisa Nelson, RD, LN
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